Half Spinal Twist
March’s pose of the month is Ardha Matsyendrasana or Half Spinal Twist (literally translated from Sanskrit: Half Lord of the Fishes Pose).
There are numerous ways to come into Ardha Matsyendrasana and many variations of the pose itself. Throughout March, we will explore some of these versions in class so that you can find which are most appropriate and satisfying for your practice right now.
Seated, with your legs outstretched in front of you (as if preparing for a forward bend), sit up tall from the base of your sits bones (ischial tuberosities). Inhaling, bring the left leg into the chest and cross the foot over the right thigh, keeping the calf and shin perpendicular to the floor. Then bring the right foot back beside the left hip (if the hips are tight, try this sitting on a blanket, or keep the right leg extended out long). Inhale the arms out into a T-position and then exhale as you twist to the left, simultaneously releasing the left hand to the floor near the sacrum, and allowing the right arm to cross over the left knee, let the gaze follow the left shoulder. If the torso begins hunching forward in doing this, let the right arm gently hug the outside of the left knee. If you are able to maintain extension in the spine and want to explore, you might try 1) reaching with the right hand for the inside of the left foot, or 2) bending the right elbow, bringing the forearm perpendicular to the floor, or 3) reaching for the inside of the right thigh with the left hand. Explore which of these variations give you a little bit of leverage to augment the twist.
Keep in mind that the thoracic and cervical spine (the chest and neck areas) are much more flexible than the lumbar and sacral areas. For this reason it is important to control the torsion from deep in the belly (so that you give yourself more than just a nice neck and shoulder stretch). The main idea is to find a variation of arms and legs that allows you to sit up straight and twist from the sacral and lumbar area first. If these two things are happening you will get much more satisfaction from the posture and you are on your way to a more flexible spine. So instead of muscling yourself into a version of what Bendy Bill next to you can do, come to a place where you can lengthen as you inhale, and twist from below the navel as you exhale. With each inhale try backing off the twist slightly to aid the extension of the spine. Be mindful of keeping the shoulders level and the hips relaxed.
On an exhale release back to center, and take a gentle counter twist to the left, letting the left arms cross over the left knee and glancing out over the right shoulder. Then come back to center and repeat on the opposite side for equal time.
Practicing this half spinal twist not only helps us to increase the lateral flexibility of the spine, but it also allows us greater flexibility in backward and forward bending, in addition to wringing out the spinal column, allowing fresh oxygen enter. This same wringing action also improves digestion and tones spinal nerves and ligaments.
Inhale to lengthen. Exhale to twist. Repeat.
